Garlic Herb Pan-Seared White Fish with Rice and Fresh Garden Salad

Prep Time: 15 minutes   |   Cook Time: 15 minutes   |   Total Time: 30 minutes   |   Servings: 4

Introduction

Pan seared white fish with rice is a light yet satisfying meal that delivers delicate flavors and balanced textures in every bite. Tender white fish fillets are seasoned with garlic and herbs, then quickly seared in a hot skillet until golden and flaky. Served alongside fluffy rice and a crisp garden salad of fresh vegetables, this dish feels both wholesome and refreshing. The simple lemon and olive oil dressing brightens the entire plate while letting the natural flavors shine. For best results, cook the fish just until it flakes easily with a fork to keep it moist and tender.

Ingredients

• 4 white fish fillets (cod, tilapia, or haddock, about 6 oz each / 170 g each)
• 1 tablespoon olive oil (15 ml)
• 2 tablespoons unsalted butter (28 g)
• 3 cloves garlic, minced
• 1 teaspoon dried parsley or Italian seasoning (2 g)
• 1 teaspoon salt (6 g), divided
• 1/2 teaspoon black pepper (2 g)
• 1 cup long-grain rice (180 g)
• 2 cups water or broth (480 ml)
• 2 cups mixed salad greens (60 g)
• 1 cup cherry tomatoes, halved (150 g)
• 1/2 cucumber, sliced (100 g)
• 2 tablespoons olive oil (30 ml, for salad dressing)
• 1 tablespoon fresh lemon juice (15 ml)

Step-by-Step Instructions

1. Cook the rice: In a saucepan, bring water or broth to a boil. Add rice and a pinch of salt, reduce heat to low, cover, and simmer for 15 minutes until tender. Fluff with a fork and set aside.
2. Season the fish: Pat fish fillets dry with paper towels. Season both sides with half the salt, pepper, and dried herbs.
3. Heat the skillet: Place a large skillet over medium-high heat. Add olive oil and butter until melted and slightly sizzling.
4. Sear the fish: Add fish fillets to the skillet and cook for 3–4 minutes per side until golden and flaky. The internal temperature should reach about 145°F (63°C).
5. Add garlic butter: Add minced garlic during the last minute of cooking and spoon the buttery sauce over the fish for extra flavor.
6. Prepare the salad: In a bowl, combine salad greens, cherry tomatoes, and cucumber. Drizzle with olive oil and lemon juice, tossing lightly.
7. Serve: Plate the fish over fluffy rice with the fresh salad on the side. Spoon garlic butter from the pan over the fish before serving.

FAQs

Q1: What type of fish works best for this recipe?
Firm white fish like cod, tilapia, haddock, or halibut works well for pan searing.

Q2: How do I keep the fish from sticking to the pan?
Ensure the skillet is hot and lightly oiled before adding the fish, and avoid moving it too early.

Q3: Can pan seared white fish with rice be made ahead?
Rice and salad can be prepared ahead, but cook the fish fresh for the best texture and flavor.

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